Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

Sweet, crunchy and fall-inspired, these Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds are hard to put down!  Try them for a yummy sweet treat or snack!

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

My low FODMAP-ing sister and I recently whipped up a batch of these oh-so-yummy Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds and had a really hard time not eating the entire batch before we could photograph them. Not only are they sweet and almost addicting-ly crunchy, they’re full of yummy, pumpkin pie spices – perfect for fall!

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

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Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds

Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Yield: 12
  • Category: Snack
  • Method: Bake
  • Cuisine: American

Description

Sweet, crunchy and fall-inspired, these Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds are hard to put down!  Try them for a yummy sweet treat or snack!


Ingredients

  • 1 ½ cups raw pepitas (or pumpkin seeds, cleaned and dried)
  • 2 Tbsp. butter, melted
  • 2 Tbsp. maple syrup
  • 1 tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • ⅛ tsp. ground nutmeg
  • ⅛ tsp. ground cloves
  • Sea salt, to taste

Instructions

  1. Preheat oven to 275°F. Line a baking sheet with parchment paper.
  2. Place pumpkin seeds in a medium bowl. Top with melted butter and maple syrup and stir until seeds are well coated.
  3. In a small bowl, mix together cinnamon, ginger, nutmeg, cloves, and salt. Add mixture to seeds and stir to coat.
  4. Spread seeds onto prepared baking sheet. Bake for 30-40 minutes or until seeds are golden brown; stirring occasionally. Remove from oven and allow to cool before enjoying.

Notes

Pumpkin Seeds: A low FODMAP serve is 2 Tbsp or 23 grams.
Vegan or Dairy Free: Use coconut oil instead of butter.

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I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

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